New

January 2012

	Mon 26-12	Tue 27-12	Wed 28-12	Thu 29-12	Fri 30-12	Sat 31-12	Sun 01-01
	Mon 02-01	Tue 03-01	Wed 04-01	Thu 05-01	Fri 06-01	Sat 07-01Indoor AV Pec 1910	Sun 08-01
14.	Mon 09-01 power  BB2S 3x20 Slootje 3x4x30kg Squat Jumps 4x6x40kg MiniPull 4x8x20kg Glute-Lift 3x8x30kg Muurzitten 3x60''	Tue 10-01 Lang Baan 1x 1x 600 55% 1x 1x 500 55% 1x 1x 400 55% 1x 1x 300 55% 1x 1x 200 60% p5-6 Horde Baan 4x 1x 40 H 95% 1x 40 95% 1x 40 H 95% p20'' sp5-6	Wed 11-01	Thu 12-01 Lang Baan 2x 1x 300 50% 1x 90 90% 2x 1x 200 60% 1x 60 95% p60'' sp6'-12'-6'	Fri 13-01	Sat 14-01	Sun 15-01Indoor
15.	Mon 16-01 power  Planking 4x10kgx60'' BBLR 4x20 Single Leg HyperExtension 3x8x10kg Lunge Swing 3x6x60kg (verhoging) StepUp Ins.Oms 3x4x12kg pk Abs-Stretch 3x8x10kg	Tue 17-01 Algemeen Baan 1x 5x 60 90% 1x 5x 50 95% 1x 5x 40 95% 1x 5x 30 95% p60,90,90,90 sp5	Wed 18-01	Thu 19-01	Fri 20-01	Sat 21-01	Sun 22-01Instuif Ookmeerhal
16.	Mon 23-01 power  B-Uitval 4x12pk Start Snap 3x4x30kg pk H-Crane 3x8 Stepup Inspr. 3x4x15kg pk BB1S 4x12pk H-Bump 3x10x10kg	Tue 24-01	Wed 25-01	Thu 26-01 Lang Baan 1x 1x 600 50% 1x 500 53% 1x 400 56% 1x 300 59% 1x 1x 400 56% 1x 300 59% 1x 200 62% p5-6	Fri 27-01	Sat 28-01	Sun 29-01
17.	Mon 30-01 power  BB-Zij 4x12pk Hamstring lean 3x45'' Ab Roll-outs 4x8 I-crunch 4x8x5kg pb Scissors 4x12x20kg Stepup Uitval 3x4x15kg pk	Tue 31-01 Lang Baan 6x 1x 200 60% 1x 100 80% p30'' sp5-6 Lang Baan 5x 1x 100 60% 1x 60 80% p30'' sp5-6	Wed 01-02	Thu 02-02	Fri 03-02	Sat 04-02	Sun 05-02

TARTAN | Dutch Athletics Media | All Rights Reserved ©2024